TERRIBLE TUESDAYS ARE BACK

3/27/18 TUESDAY CROSSFIT

DELOAD WEEK: The weights should be light this week and athletes should focus on proficient movement. Conditioning volume will be relatively light. The reason for a DELOAD week is to give you some active recovery and allow you to experiment and have fun during the workouts. Mentally to take a rest and not focus on the score in Wodify as much. We only have four true Deload weeks during the year so please take this one to your advantage and be ready to come full speed the week after.

Metcon (Time)

4 RFT:

400m Run
10 Alternating DB Snatches 50/35
20 Air Squats

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The Open is Over... Now What?

3/26/18 MONDAY CROSSFIT

DELOAD WEEK: The weights should be light this week and athletes should focus on proficient movement. Conditioning volume will be relatively light. The reason for a DELOAD week is to give you some active recovery and allow you to experiment and have fun during the workouts. Mentally to take a rest and not focus on the score in Wodify as much. We only have four true Deload weeks during the year so please take this one to your advantage and be ready to come full speed the week after.

A. Clean (5x3 60%)

Rest exactly 60 seconds between each set

Must be Squat Clean

B. Push Press (3x8 60% )

C. Metcon (Time)

3 RFT:

10 Cal Row
20 Push Ups

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18.5 SATURDAY!

3/24/18 18.5

A. CrossFit Games Open 18.5  (Ages 16-54)  11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Suggested Warm Up:

2 minutes light row
10 Spiderman Lunges
10 Lateral Leg Cradle to Lunge
10 Inchworms
10 Shoulder Circles
10 I Y T

W/a green band around the feet: 2x through
10 Forward Monster Walk
10 Backward Monster Walk
10 Lateral Walk e. way

W/a red or blue band:
10 band pull aparts overhand grip
10 band pull aparts underhand grip
10 band shoulder press e. arm

Movement Prep:

5 Scap Pulls
5 Kipping Swings
2 Pull Ups
2 C2B
3 Thrusters controlled focusing on breath

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WEDNESDAY WORK

3/21/18 WEDENSDAY CROSSFIT

A. Back Squat (3x3 65%)

Superset with 3 Box Jumps for Height

B. Good Mornings (3x8 @ 20% of BS)

C. Metcon (Weight)

3 Sets of 45 sec stations:

1. D-Ball or Plate Hold at chest
2. Assault Bike Cal
3. Vertical Hollow Body Hold from PU bar
4. Parallel Wall Sit
5. REST

15 seconds of rest/transition between movements

*Score = weight for the hold.
*If you had to break during any of the holds decrease 5# for each break on your score.

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Weighted Pull Ups

3/14/18 WEDNESDAY CROSSFIT

A. Back Squat (3x5 65%)

B. Weighted Pull-ups (1.1.1.1.1)

Use Vests or DBs to weight yourself down.

If still working towards pull ups, you are going to record the lightest band you can use or the lowest ring row possible. Use a bench or box to create a negative ring row.

C. Metcon (Time)

12-9-6

OVH Squat 135/95
Burpee Over the Bar

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18.3 tips and tricks

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Suggested Warm Up:

2 minutes of light rowing or biking

10 forward Lunge with Twist
10 Reverse Leg cradle with Lunge
10 Lateral Leg Craddle and Squat
10 PVC Pass Throughs
10 Around the world each direction
10 OVH Squats

w/a yellow band around both wrists:

10 Scap Pulls at shoulder height
10 Scap Pulls  with bent elbows at chest level
10 Scap Pull downs OVH
10 Leopard Crawl steps Forward and Back

10 Calf Raises
10 Bunny Hops
10 Jack Rabbit Hops
10 Single Unders
10 DU

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Amanda Street